The 411 on Cardio

Running, step aerobics, dancing and bike riding. All of these activities are examples of cardiovascular exercise.

"Doing Cardio", as it is sometimes referred to, is any activity which raises the heart to 60-85% of its maximum rate.

Cardio helps to keep the heart and lungs strong. It also helps to burn calories, which works to keep your weight in check and lower the fat content of the body.

People often want to know exactly how much cardio they have to do in order to lose weight, but because everyone is different, there is no one straight answer.

When the goal is shedding the pounds, shoot for between forty-five minutes to an hour. Remember, every body is different! You may need less cardio or even more, so when setting out on a new fitness program, especially when weight loss is the desired effect, it is important to monitor yourself.

If maintaining your weight and keeping your cardiovascular system is your desire,  shoot for thirty minutes to forty-five minutes of a heart pumping activity. You could need more, you could need less, so once again- monitor yourself!

Sometimes when we prepare to start a work-out regimen, we are tempted to try the same routine that our friends do. However, it is better to develop a program that is suited for you. What works for your girlfriend may not meet your individual needs.

For some people stationary bikes and the elliptical keep them feeling tight and right, while for others, jogging or kick boxing is the only thing that makes them sweat. Look to sweat! If you're not sweating it's time to find a new exercise. If you can do your cardio with the same effort it takes for you to do the dishes, you're probably wasting your time.

You want to feel your heart begin to beat a little more quickly and you want to perspire. Sweating is good for you. Not only does it help to keep the body cool but it also is the body's way of ridding itself of toxins. You should be working out no less than three times a week. The body was made to move and there is no excuse for not finding time to exercise.

If you really want to be in tip top shape, you should be getting your cardio five to six days a week. For some people, the idea of taking an hour to run or go to a class isn't practical. If this is you, split your fitness time in half. Take a brisk thirty minute walk in the morning, and another one in the evening. Become creative! If you hate gyms, exercise at home or outside. As long as you are working out, you're well on your way to the road to fitness!

There are two types of cardio, high impact and low impact.

Low Impact/Intensity

Low impact or lower intensity cardio are the exercises that get your heart rate up, while putting minimal stress on the body's joints. Low impact activities are great and are usually recommended for people who have knee and back problems.

People who are pregnant, have osteoporosis and/or arthritis may also find that low impact activities suit their needs better then higher impact activities.

While they are gentler on the body, they still should be making you sweat! Done properly, they still can help you lose weight and get your heart rate up.

If you are just starting a fitness routine, going for low impact workouts may be a good place to start. Another benefit of doing a lower intensity workout is that it burns more fat, in comparison to higher intensity workouts, which burns carbs.

Low Impact Activities are:

• Walking
• Hiking
• Stair walking (either real stairs, on the machine that simulates walking steps)
• Swimming

High Impact/Intensity

High Impact or high intensity exercises are the activities that get your heart rate up very fast and may require you to move or jump around a lot. Higher impact workouts are great for burning a lot of calories and helping you to burn more carbohydrates throughout the day.

If you don't have a lot of time to work out, a higher intensity workout may be the way to go. Your metabolism will be revved up longer, in comparison to when lower impact workouts are done.

The faster your metabolism, the more calories you burn, which is key to maintaining a healthy weight, as well as weight loss.

High Impact Activities are:

• Running
• Jogging
• Interval training (walking at a moderate rate for a few minutes then sprinting for two minutes)
• Cardio Kickboxing

 

References:

http://yourtotalhealth.ivillage.com/diet-fitness/exercise-101-importance-cardio-exercise.html
http://exercise.about.com/od/cardioworkouts/a/lowimpact.htm
http://www.totalhuman.com/articles/cardio_training/lose_weight_with_cardio_fitness_for_beginners.php
http://www.fat-free-fast.com/best-cardio-exercises.html